Team AMRAP Circuit Workout

Hold It!

We divided up in 6 groups, about 4 people per group. (Adjust for your group size). There was a mixture of fitness levels in each group.

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 7 burpees. Then a new group member starts the holding exercise.

AMRAP: As Many Rounds As Possible – Complete as many rounds as you can in the allotted time.

The 6th station was the time keeper, run for 7 minutes.

Quickly, rotate stations at the end of 7 minute run.

Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!

*7 burpees when holder needs to switch

10 military push-ups

10 push-ups to side plank

10 mountain climbers (R+L=1)

10 tricep dips

Station 2 – hold a plank, 7 burpees at switch

10 sit-ups

10 reverse burpees

10 bicycle sit-ups (R+L=1)

10 Russian twist (R+L=1)

Station 3 – hold a chin up, 7 burpees at switch

10 ball slams

10 wall ball

10 broad jumps

10 med ball overhead press

Station 4 – hold a wall sit, 7 burpees at switch

10 jumping lunges (R+L=1)

10 courtesy lunges (R+L=1)

10 right leg single dead lift-no weight

10 left leg single dead lifts-no weights

Station 5 – hold a Kettlebell in a front lateral raise, 7 burpees at switch

10 KB swings

10 thrusters

10 KB jacks

10 KB upright rows

Station 6 – run 7 minutes

We used treadmills but you could also set up a run course and just have the team do as many laps as possible in the time limit. Rotate when runners return after 7 minutes.

Adjust the stations as needed. The “holding” allowed everyone to cheer each other on and push themselves individually as well. Challenging and lots of fun.

Variation: if you wanted to make it more competitive, you could have then keep track of the number of switches or burpees each group completes.

About Joy

My name is Joy Moody. I have been teaching Bootcamp classes for 12 years. My degree is in Exercise Science and I am PT, GX certified.

I love people and seriously believe we have the best job in the world!

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